CrossFit Inventive – Pure Conditioning
Warm-up
Glute stretch 30 sec
Spiderman lunge hold 30 sec
Puppy dig pose 30 sec
Twisted crosss 30 sec
calf stretch 30 sec
30 calf pumps
————-
5 mins on rope climb tech
then
2 rounds
200m run
10 Alt reverse lunges
20 sec Plank hold
1 rope climb or 3’luyimg to standing.
Metcon (AMRAP – Rounds and Reps)
20 minute amrap:
800m Run
20 Alternating Overhead Reverse Lunges @15/10kg
30 Abmat Sit-ups
2 Rope Climbs
SUBS:
1600m Bike erg
Body weight lunges
6 Laying to standing rope climbs
6 Strict pull-ups
